Comparing Nutrients in 14 ounces Passion-fruit, Purple VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Passion-fruit, Purple	Broccoli Raab	Recommended Dietary Allowance
Energy	13.3% 385kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	9.57% 1.63g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.4% 93g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	61.3% 44.5g	2.1% 1.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.93% 0.67g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	109% 41.3g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	28.2% 254μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	52.2% 0.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.6μg	82.4% 329μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	132% 119mg	89% 80mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Broccoli Raab	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	18.5% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	79.4% 6.35mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	NA	68% 1.57mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	38.6% 270mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	40.6% 1381mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	7.82% 289g	9.93% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Passion-fruit, Purple VS Broccoli Raab per 14 oz

Compare the macro and micronutrient content in 14 oz of Passion-fruit, Purple versus 14 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Passion-fruit, Purple vs Broccoli Raab:

• 14 ounces of Passion-fruit, Purple have 1.2 times more Vitamin B3 and 1.5 times more Vitamin C than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 2 times more Vitamin A, more Vitamin B1, 1.7 times more Vitamin B6, 5.9 times more Vitamin B9, 81 times more Vitamin E and 320 times more Vitamin K than Raw Passion-fruit, Purple.
• Both Passion-fruit, Purple and Broccoli Raab provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Passion-fruit, Purple have insufficient amounts of Vitamin B1, Vitamin E and Vitamin K
• Both Raw Passion-fruit, Purple as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Passion-fruit, Purple vs Broccoli Raab:

• 14 ounces of Passion-fruit, Purple have 2 times more Copper, 1.3 times more Magnesium and 1.8 times more Potassium than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 9 times more Calcium, 1.3 times more Iron, 7.7 times more Zinc and 1.3 times more Water than Raw Passion-fruit, Purple.
• Both Passion-fruit, Purple and Broccoli Raab contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Passion-fruit, Purple lack sufficient amounts of Calcium and Zinc
• Both Raw Passion-fruit, Purple as well as Raw Broccoli Raab lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Passion-fruit, Purple have 4.4 times more Energy, 14.1 times more Omega 6, 8.2 times more Carbohydrate, 29.5 times more Sugars and 3.9 times more Fiber than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 189 times more Omega 3 and 1.4 times more Protein than Raw Passion-fruit, Purple.
• 14 ounces of Passion-fruit, Purple provide inadequate amounts of Omega 3
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6